Preferences, then Weight goal. There are three settings here: where you are heading, how fast, and by when. Together they decide how far your calorie target sits from maintenance.
Overall goal
Lose, Maintain or Gain. This sets whether the estimate sits under, on, or over your maintenance calories. Choose Maintain and the rate and goal weight stop mattering. The app aims at maintenance and leaves it there.
Goal weight
Optional, and between 20 and 500 kg. It is where you are heading, not where you are. Your current weight still comes from your weight logs and is not editable here. Set it in kilograms, pounds, or stone and pounds, whichever you think in.
Weekly rate
Each option shows the daily calorie change it needs and a rough estimate of how many weeks it would take. The app is direct about the trade-off: faster is not better. The calorie change grows with the rate, and past about 1% of body weight a week more of the change tends to come from muscle rather than fat.
There is a floor. Pick a rate that would push you below a safe intake and the app clamps it, telling you so: "That rate would take you below a safe intake, so this is as fast as it goes." It will not let you configure a target it considers unsafe, whatever date you have set.
Target date
Optional: a holiday, an event, a date that matters to you. Set one and the app compares it against the rate you chose and tells you where you stand:
- "Your chosen rate gets you there in time."
- "Your chosen rate arrives about six weeks late", shown with the rate that would be needed instead.
- "That is faster than this app will suggest. Pick a later date, or keep your rate and arrive a little after it."
Match the date sets the weekly rate to the closest option that reaches your goal by then. It is the quick way to work backwards from a fixed event. If no safe rate gets you there, the app says so rather than quietly obliging.
Picking a rate that lasts
The rate you can hold for three months beats the rate that looks best today. A modest deficit you keep to is worth more than a sharp one you abandon in a fortnight, and the app's own guidance points the same way.
Progress is not linear. Weight does not move in a straight line, and flat weeks are normal rather than a sign the setting is wrong. Water, salt, sleep and where you are in your cycle can move the scale by more than a week's worth of change either way. Judge the rate against a fortnight of the chart, never against one morning.
If a coach sets your targets
While nutrition sharing is on, your calorie and macro goals belong to your coach and the fields are theirs to set. The goal weight and rate here still describe what you are aiming at, but the resulting numbers come from your coach rather than from this screen.